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245 is great. good stuff.
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Thanks Talo. Feels good to be somewhat above 225 for a change.
I think we're going to switch to military press for one loading phase (4 weeks ish) and then I think I'd like to try a 2-3 board press for a cycle after that. We'll seee! I might do one backoff workout for the pressing exercises before I get back into it heavy... haven't decided yet. IW |
Top Job Dub,congrats on the PR mate.
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Congrats on the new PR. Keep up the good work.
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Thursday Nov 28th/2008
DE DL -40kg x 5 (Power cleans) -60kg x 5 -80kg x 3 -90kg 6x2 Front Squats bar x 5 115lb x 8 135lb x 8 155lb x 8 Cable Twists 40lb x 10 45lb x 10 50lb x 10 Thougths Anyone have suggestions for my gf. I'm trying to get her to do DLs but she is having trouble cause she can only really handle the bar or the bar plus the smaller weights. This changes the height of the bar. I tried stacking some weights to set it down on but it kept rolling around because of the clips etc. They have a 20lb bar but its one of those Z-bar things for curls. Would this work? IW |
Could she use Dumbbells ?
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Dumbell Deads... never thought of that but it could work. Good thinkin TALO!
IW |
Sunday Nov 30th/2008
DE Military Press -bar x 8 -65lb x 5 -80lb 8x2 (50%) -115lb x 2 -135lb x 2 CG Bench - bar x 8 -115lb x 8 -135lb x 8 -145lb 2x8 This was done with a very close grip to keep as much of a tri accessory as possible. Lat PullDowns 105lb x 10 120lb x 10 135lb 2x10 Just trying to switch it up a bit. Never really done these before. Thougths I felt strong on MP and I'm ready to get back at er. We're going to use MP as our variation for a wave. I think it was time to give bench a break anyways. IW |
Tuesday Dec 2nd/2008
Weight: 190.5lb ... popped back up again... ME DL -bw squats -70kg x 5 -90kg x 4 -110kg x 3 -130kg x 2 -150kg 7x1 (~88%) Hmmm I had thought that I did 150kg 5x1 last time but it looks like it might have been 155kg.... damnit. Lunges bar x 10 65lb 1x10 75lb 2x10 Quads... sooo....tired.... Hanging Leg Raises bw 3x10, 1x6 Really crashed and burned on the last set. First time doing the 4th set. Thougths I'm a little ticked about my mistake on the deadlifts... Oh well, what can ya do? IDub |
you can beat it next week :) good workout though dub.
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Thanks Pity. It wasn't all for not I suppose. I'm pretty darn sore today... in a good way!
IW |
Tuesday Dec 4th/2008
Military Press-bar x 8 bar x 8 95lb x 5 115lb x 2 135lb x 1 145lb x 1 160lb x 1 (Old PR) 145lb 5x1 Haven't done MP in quite a while and I nailed 160... it was awesome. I thought about going heavier but I wanted to get some quality reps in at 90%... which I did. P. Rows bar x 8 115lb x 10 135lb x 10 145lb 2 x 10 Got some work to do on my rowing. I've been focusing more on pull ups lately and I think my upper back needs some work now. Incline Bench 95lb x 10 115lb x 10 135lb x 10,6 I did a wider grip set and it absolutely killed me. Don't know how I used to grip so wide. Thougths A good upper day. I was tired all across my shoulders after this one. IW |
Sunday Dec 7th/2008
DE DL -20kg x 5 (snatches) -40kg x 5 (power cleans) -60kg x 5 -80kg x 3 -95kg 8x2 Front Squats bar x 5 95lb x 8 115lb x 10 135lb 2x10 Sets of 10 are killer. Cable Twists 60lb 3x10 Thougths Not a bad workout overall. My quads were damn tired from the high rep front squat work. My gf is also starting to get stronger. Her form is pretty good I must say for a beginner. She still needs to work on ROM a little bit but that will come with time/stretching I believe. IW |
245 bench 190 BW ! Sh#t I've been crashing and burning. You are catching me on my only decent lift and I don't even want to think about how the others compare. Thats it I'm pulling up my socks. You going to be thrashing these mad wieghts over the holidays around home? If so you'll have to show me the finer points of the power clean etc.
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Judging by the guitar this must be John boy! What up?!
I don't know if I will even be home over the holidays. Its Tollefson xmas this year at the farm and then we're spending a couple days in Regina (only god knows why ha). I have until the 5th off so maybe I will take a trip home so we can hit the gym/ and drink a beer or two. IW |
Thursday Dec 12th/2008
Weight: 190.0lb ME DL - bar x 5 (snatches) -40kg x 5 (power cleans) -60kg x 5 -80kg x 3 -100kg x 2 -120kg x 1 -140kg x 1 -160kg x 1 -170kg x 1 (old PR ~375lb) -175kg 2x0 -160kg x 1 I nailed my old PR which is great since last time I did it was a bad form grinder so I'll consider that an improvement. I may have been able to hit 175 if I had just skipped 170kg but oh well! What can ya do? Front Squats bar x 8 95lb x 10 115lb x 10 135lb 2x10 Brutally hard. We were supposed to do lunges but got mixed up somehow. Hanging Leg Raises bw x 10,9,8 My core was destroyed already by the time we got to abs. Thougths We went for wings before the gym last night. I had a beer and about 10 wings.... bad bad idea. By the end I felt like throwing up.... not good. IDub |
i agree......terrible idea :)
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Well I won't be doing that again. I almost felt like I had the flu after the gym. It sucked!
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i bet...that's alot of shit in your stomach before heavily exerting yourself :)
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yes even having a few beers per lunch hour seems to be a good way to go backwards... I think the answer may be saving the boozing for the weekend. I hope those chicken wings didn't make it back up think of all the lost protein haha.
" the chunks are coming " |
No nothing made it back out thank god but I wasn't so sure for a while.
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Sunday Dec 14th/2008
Military Press bar x 8 95lb x 5 115lb x 3 135lb x 1 145lb 7x1 150lb x 1 155lb x 1 I felt very strong on this today. I think my next max test should net some good results. Very excited. P. Rows bar x 8 95lb x 10 115lb x 10 135lb 3 x 10 Incline Bench 95lb x 8 115lb x 8 135lb x 8 145lb 2x8 Felt pretty strong on this today as well. Thougths Loving the military press. IW |
Awesome work on the MP, dude.
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Thanks Wolf. I appreciate the kind words.
IDub |
I agree with Wolf...nice work on the MPs. :)
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Many thanks!
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great job on getting some volume work in on the mp :)
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Tuesday Dec 16th/2008
Weight: 188.0lb (no sweat pants this time so that might have a part in the drop) DE Box Squat -bar x 5 -95lb x 4 -115lb x 3 -135lb x 2 -145lb 8x2 -185lb x 2 -225lb x 1 -255lb x 1 -275lb x 1 -295lb x 1 -315lb x 1 (15lb PR!!) I have been away from the good old back squats for at least a month now and I was feeling like I was on fire after dynamic work so we decided to work up a bit. It just felt so damn good I kept on going and my "spidey senses" were right to tell me so. Huge PR. Lovin it. Oh yeah, it was a box that was probably ~1" above parallel. 3 plates baby! Oh yeah. Straight Leg Good-Mornings bar x 10 65lb x 10 85lb x 10 95lb 3x10 My hamstrings are a blazin' right now. lol Tic-Tocs (sort of) 3xAMAP Like this except I had bent knees: My goal is to eventually work up to what the guy in the vid is doing. Very hard. Thougths Going to work on a program for my gf now. I might hit you guys up for some input later. Cya! IW |
Good work on the squat man. Do you think the front squats made the difference?
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Front squats definately helped in the scheme of things. One thing I've learned pretty recently is if you want to get good at a lift then the best way to do that is not to just hammer away at that particular lift. Do some variations. This brings up potential weak areas that you may have and makes you a stronger lifter on the whole. Also, sometimes a break away from that lift is good for your body and your head!
As for front squats particularily: they are a b!tch to get used to but I enjoy them now and definately feel I've benefited from them. My next max squat/dl day variation is going to be front anderson squats. You squat the bar down onto the safeties and completely let the weight off your body before you drive it up again. I think this will really help the out of the hole power. Thanks for stoppin in! IW |
Nice PR with the squats.
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Thank you much, sir!
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Well I dunno wtf happened. I was fine all day yesterday until last night just before bed. I stood up to go to my bedroom and my back started having a spasm or something. I wasn't sore at all during the day it just come on suddenly. So I shrug it off and figure it'll go away while i sleep... not. This morning my back is still killing me. Its in a very concentrated pointed on the right side at the very bottom and its very different from just being "sore" from low back work. Its really starting to piss me off. Any ideas where this could come from? I'm at a loss.
IDub |
I could be wrong but I think a bad knot can cause all sorts of problems. I heard a knot can even reduce blood flow in the area starving the area of nutrients thus compounding the problem.
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Hmmm, guess its time for a massage from my gf!
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got a foam roller?
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Nope. Maybe its time to get one.
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Thursday Dec 18th/2008
DE Military Press -bar x 8 -65lb x 5 -85lb 8x2 (53%) Really focused on blocking out any leg drive. Any little bit of leg drive really makes a difference. Much harder to get good acceleration without it. Harder in a good way! lol CG Bench - bar x 8 -95lb x 10 -115lb x 10 -135lb x 10 -145lb 3x10 Wide Lat PullDowns 90lb x 10 105lb x 10 120lb 3x10 I think my lats and rear delts were still sore from tic-tocs so I really felt it in this one. Thougths A quick work out but it felt good to get to the gym. I think it helped loosen up that tight spot in my back a bit. IW |
Quote:
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Thanks Hops. Yes 3 plates definately felt like a milestone. Can't wait until I can free squat that!
IW |
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